The decline bench press is a variation of the bench press performed on a incline bench. It targets the lower part of your chest.
- Lie on a decline bench so that your head is lower than your feet. Grip a barbell with an overhand grip, your palms facing towards your feet and your hands slightly wider than shoulder-width apart. Hold the bar directly above your chest.
- Slowly lower the bar all the way until it meets your chest. Then, raise the bar straight back up to the starting position.
- Concentrate on using your chest for this bench press. You should feel as it the lifting is coming from your elbows.